|Preparation Time||5 Minutes|
|Cooking Time||55 Minutes|
|Total Time||1 Hour|
|Main Ingredient||Eggs; Spinach|
|Type||Main Dish; Side Dish|
|Diet||Low Fat; High Protein; Vegetarian|
Three 10-ounce packages frozen chopped spinach, thawed, drained, and squeezed dry
6 large eggs
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2 cups low-fat milk
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese
1/4 teaspoon paprika
6 English muffins, split and toasted
1/4 teaspoon coarse ground black pepper
Preheat the oven to 350ï¿½F.
Coat a 13 x 9-inch baking dish with cooking spray and press spinach into the bottom, making an even layer. Using the back of a spoon, make six 3-inch indentations in the spinach layer. Carefully break each egg, and pour one egg into each indentation.
Heat a medium saucepan over medium heat, and add the flour, salt, and red pepper to the saucepan. Slowly add milk, whisking continuously while pouring, and heat for 8 minutes or until thick, stirring constantly. Once thickened, remove from the heat and add the cheese. Stir the milk and cheese mixture until the cheese melts.
Pour the milk and cheese mixture over the egg and spinach casserole. Top with paprika.
Place the baking dish in the oven and cook until egg yolks are nearly set (about 25 minutes).
Place two muffin halves onto six plates. Divide the spinach-egg mixture into 6 equal portions. Top English muffin halves with one portion of spinach-egg mixture. Top with black pepper.
Calories: 363 cal
Total fat: 10g
Saturated fat: 4g
Monounsaturated fat: 3g
Polyunsaturated fat: 2g